2013 maintenance weekly progress report: week #39
Week #39 of my 2013 maintenance program is complete, and it’s time for my weekly progress report.
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 176.2 pounds. That’s a +0.6 pound change since last week’s weight of 175.8 pounds, and a +1.8 pound change from my initial 2013 weight of 174.4 pounds.
My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper is 7.2%. That’s a +0.4% body fat change since last week’s body fat measurement of 6.8%, and a 0.0% change from my initial 2013 body fat reading of 7.2%.
Over the past week I’ve gained 0.75 pounds of fat and lost 0.15 pounds of lean mass; since the beginning of 2013 I’ve gained a total of 0.13 pounds of fat and gained a total of 1.67 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show no changes over the past week. Since the beginning of 2013 I’ve lost a quarter inch from my thighs and gained a quarter inch to my waist while all other tape measurements have remained the same.
My detailed stats (including all tape measurements) can always be found on JSF BodyShop™. Just create a free account (existing JSF Forum members should simply log in using their forum username and password) and search for me.
Diet this week was super clean… up until yesterday. Thanks to an employee of Lisa’s who called in sick at the last moment, our plans were instantly dashed because Lisa had to go in and cover for her. So, instead of a fun day with the family, I was stuck at the house by myself. I decided to watch a movie and eat popcorn. When Lisa finally got home last night, she said that she wanted pizza for dinner. I normally don’t like to have a splurge meal the night before my weekly measurements, as it throws them off, but who was I to argue? Pizza and Fat Tire it was. So, for the second week in a row, my weekly stats have been the day after a cheat meal. Next week things should be back to “normal”, although I have put a little fat on over the past couple of weeks.
My activity level was fairly low this week: I did one weight training session, 5 hours of yard work and cycled a total of 84.2 kilometers. I am going to try to get a quick 1 hour/33 kilometer ride in this morning before the family gets here. Still, ~120 kilometers is not much. I will say that the the miles I put in were not easy: a combination of mountain biking and tough structured indoor cycling training workouts.
Here are my cardiovascular statistics for this week (as measured by the Timex Ironman Heart Rate Monitor and the Garmin Edge 500 – Red Premium Bundle). For more information on these statistics, please check out my February 14, 2011 blog.
HRrest: 39 BPM (-3 BPM since January 1, 2013)
HRmax: 201 BPM (+5 BPM since January 1, 2013)
Heart Rate Reserve: 162 BPM (+8 BPM since January 1, 2013)
Heart Rate Recovery: 83 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 77.31 ml/min/kg (+7.31 ml/min/kg since January 1, 2013)